PowerUp Sports and Fitness

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Sports January 2015

Sports & Fitness

January 2015 | Issue 00

15 WAYS TO GET FASTER Boost Brain Power

GRAPPLING TECHNIQUES Learn from UFC Star Chael Sonnen

Half Iron Man Triathlon Also inside

SPORTS & FITNESS

INJURY PROOF ddle 10 tips to keep you in the Sa

RIDE FOREVER ung!

How cycling can keep you yo

Complimentary Copy

CHALLENGE BAHRAIN

Bahrain City Centre 17172325 Seef Mall 17583230

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PowerUp January 2015

SPORTS & FITNESS

Featured: Fitness Pro

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BAHRAIN OLYMPIC COMMITTEE

Sports & Fitness

Publisher & Editor in Chief - Nicholas Cooksey Editorial - Agnieszka Piechoska Contributors - Doug Alexander - Hugh Haskell-Thomas - Nicholas Cortes - Joyce Karan - Jacob Tomsky - Bill Daly

Editor ’s View

Layout Designs - Dhanraj S Business Development - Redia Castillo Sales Co-ordinator - Syamily James Admin & Finance - Nikesh Pola Photography - Paul Endaya Distribution Executives - Mohammed Yousif - Muhammed Shareef P - Rafnaj K P

Published by:

Media P.O. Box 60357, Kingdom of Bahrain Tel: +973 1700 4575 Fax: +973 1772 1722

Printed at Awal Press, Kingdom of Bahrain.

Distribution Bahrain: Al Hilal Corporation, Tel. +973 1748 0800 UAE: Jashanmals, Tel. +971 4341 9757

Arabia’s No.1 Sports Magazine Established since 2004, Gulf Insider is the multi award winning Arabian business and current affairs magazine that also covers property and expat news, interviews, car reviews, travel features, even a bit of art and fashion.

The monthly print edition of Gulf Insider is distributed to Bahrain’s highest spending consumers and decision makers. There’s also limited distribution in other GCC states via airline lounges, duty free, ARAMCO in the KSA, and other strategic locations.

Registered as Gulf Financial Insider with Ministry of Information approval no. TFI-431©. No part of this publication may be reproduced in any manner without the written permission of the publisher.

All Rights Reserved. Views expressed in this magazine are not necessarily those of the publisher. *Articles by these correspondents are the copyright of Telegraph Media Group, 111 Buckingham Palace Road, London SW1W 0DT, England.

Are you taking massive action?

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Sports & Fitness

contents

January 2015 | Issue 00

3

Sports January 2015

Sports & Fitness

January 2015 | Issue 01

15 WAYS TO GET FASTER Boost Brain Power

GRAPPLING TECHNIQUES Learn from UFC Star Chael Sonnen

Half Iron Man Triathlon Also inside

SPORTS & FITNESS

INJURY PROOF 10 tips to keep you in the Saddle

RIDE FOREVER How cycling can keep you young!

Complimentary Copy

CHALLENGE BAHRAIN

SPORTS & FITNESS

08

Cover Story

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SPORTS & FITNESS

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HEALTH & WELLNESS

FASHION & STYLE

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Featured: Fitness Pro

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Sports January 2015

FASHION & STYLE

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SPORTS & FITNESS

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PowerUp January 2015

SPORTS & FITNESS

Featured: Fitness Pro

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&

FITNESS

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PowerUp January 2015

IN FOCUS

R

IFBB Pro & USN Ambassador

yan Terry was crowned Mr Great Britain in 2010 and in the same year, he took his modelling passion even further by beating 40 other countries for the prestigious title of Mister International 2010 in Jakarta, Indonesia. In 2013 he was crowned Men’s Physique Overall Winner at the Euro Arnold Classic and he won the UKBFF Men’s Physique just a week later, gaining his IFBB Pro Card!

‘Since a young age I have always been interested in sports and fitness and I would most definitely say I am very competitive in whatever I take part in.” says Terry, ‘I’m now 24 and although I have trained in the gym since the age of 15 years old I have not really been interested in diet or understood the importance of it until two years ago. When I changed my diet I instantly noticed how my energy levels increased and the tone and shape of my physique as well.’

SPORTS & FITNESS

Fitness Pro 17

ABOUT RYAN TERRY

“

I have always loved the fitness industry and joined a gym at the age of 14 which I thought would help to address the selfconfidence issues.

“

People often ask me… how and why did you get in to the fitness, modelling and competing industry? For me it was all about confidence and addressing my fears. As a child I wasn’t naturally a confident person although I did take part in every sport going that was available to me. I have always loved the fitness industry and joined a gym at the age of 14 which I thought would help to address the self-confidence issues I had developed.

As my confidence grew from training 5x a week and seeing the change in my body I decided I wanted a goal in my training to give me that extra focus/determination.

That’s when I decided to face my ultimate fear and step on stage and show people what I was building through hard work in the gym and discipline in the kitchen.

At this point I was already a fully qualified plumber which I loved doing but fitness was always where my heart was. I started looking around for possible competitions to enter and came across Mister International. It was a male beauty pageant but there was some elements that would show physique i:e swimwear round so I decided to enter and have a go. I was absolutely gob smacked to find that I had beaten over 5000 applicants to win the title of Mister Great Britain and that I would be representing my country in Mister International which was held in Indonesia. Before I knew it I was on a plane touching down in Indonesia competing against 40 other countries form around the world for three weeks to win the prestigious title of Mister International.

To my ultimate amazement and surprise I won the titles of Mister International 2010 and Best Body Award 2010. This is where my career began in the fitness industry.

I have always been brought up on…. to be the best you have to beat the best!!…..

Rob Riches was a great idol of mine because of the condition he could get himself into and his

world class midsection, not to mention his overall success in the industry I love so much. To be able to stand on stage with my idol and compete against him was my ultimate goal at that time. The competition was the UKBFF UK Nationals in April 2013 and I was fortunate enough take first place and to be crowned the first ever UK National champion. That was it then I had officially got the competing bug and couldn’t wait to step back on stage. I was then selected to represent the UK Team at the biggest Amateur show in the world…

The European Arnold Classic. That was now my goal and I had 6 months to make the improvements I needed in order to place in an international show. October 2013 arrived and before I knew it I found myself in Madrid registered and waiting to step on stage once again against over a 100 competitors from all over Europe. I won the Men’s physique short class which took me into an overall show where I was also fortunate enough to win that also so it was well beyond what I could have ever imagined. As if that wasn’t enough competing for one year I had one last job to do at the British finals a week after that so I composed myself and put off the food cheats for another week until after the British finals. This competition for me was by far the most nerve racking one for me as my whole family, friends and sponsors were in the audience and I knew Rob was competing and would be bringing his A game. It was a fairy tale ending to a great year for me as I won the first ever Men’s physique champion and was awarded my IFBB Pro card to top it off. Unbelievable year and could of asked for more. A massive THANK YOU to all my family, friends, sponsors and fans for their continued support and hopefully I can continue the success into 2014 and make the UK Proud.

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PowerUp January 2015

FUTURE GOALS: Compete in America and represent UK in the Pro Leagues

ULTIMATE GOAL: To be crowned Mr Olympia

RYAN TERRY’S TRAINING REGIME: I train six days a week with one days rest to rest my body and muscles. My training schedule for the week is: MONDAY: Back/Abs TUESDAY: Chest WEDNESDAY: Biceps/Triceps THURSDAY: Shoulders/Abs FRIDAY: Quads SATURDAY: Hamstrings/Calves SUNDAY: Rest Day

WHAT SUPPLEMENTS I USE: USN Muscle Fuel Anabolic USN BCAA Power Punch USN Whey Protein – ‘I drink this after the gym so I don’t feel as sore the next day!’

SPORTS & FITNESS

FITNESS PRO

Featured: Fitness Pro

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PowerUp January 2015

Workout Back

1 3

WIDE GRIP PULLUP Sets 4 Reps 12-15

} Grasp the bar with an over hand grip with your hands 1½ times shoulder-width apart. } Start from a deadhang with your arms extended. } Pull your chin above your hands by squeezing your lats together.

2

BENT OVER ROW Sets 4 Reps 12-15

} Leaning forward at thehips, grasp abarbell with hands slightly wider than shoulder-widthapart. } Pull the bar upto your abs. } Lower the weight under control.

SPORTS & FITNESS

WORKOUT: WEIGHT

4

CLOSE GRIP CHIN UP Sets 3 Reps 12-15

} Grasp the bar with an under hand grip with your hands around a hand’s width apart. } Start from a dead hang with your arm sextended. } Pully ourself up by squeezing your lats together. } When your chinishig her than your hands, pause for a second, then lower slowly.

DEAD LIFT Sets 4 Reps 8-10

} Standing with your feet shoulderwidth apart, grasp abar bell with analternatin ggrip,hands just outside your legs. } Lift the bar by driving your hips forward, keeping a flat back. } Increase the weight witheachset.

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PowerUp January 2015

Q&A

with SPORTS & FITNESS

Dr Weiss Dr Scott Weiss, D.P.T., C.S.C.S., A.T.C., is the owner and director of Bodhizone for Human Performance and Physical Therapy in New York and a professor in the division of athletic training, health, and exercise science at Long Island University.

Personal Trainer 23

Why does my shoulder crack and pop during certain exercises such as pulldowns or shrugs? – John Dr Weiss: Popping, clicking, and snapping are different. If you’re not properly warmed up and hear a crack on the first couple of repetitions, sometimes that’s gas released from the joint, an action called a cavitation, similar to when knuckles are cracked. Resistance exercises can release gas from the shoulder. Don’t worry about this; continue your technique. If you’re doing reps and you hear a cracking/snapping on every rep, usually a muscle is tight, rubbing and causing friction around the bone. In that situation, stretch first, resume the same technique and the snapping should decrease or be almost non-existent.

I am trying to lose weight. I am doing cardio and weight training. In the morning a do a half hour aerobic video with weights then go into a total body weight routine. Then later I do at least 3 miles on the treadmill varying the incline and speed. I’m trying to work up to running for long periods of time. I am seeing slimming results in my legs and midsection, however I am not losing any weight, just sort of fluctuating through the same 5 pounds.

What am I doing wrong? – Ali Dr Weiss: First of all scale weight really does not tell you what you need to know. Make sure you weigh yourself under the same conditions every time, preferably when you wake up in the morning. Diet also can affect your scale weight. If you eat extra carbs and salty foods your body stores extra water. If you see results in your mid-section and legs you are most likely toning up by adding lean body mass (muscle) while you burn a little bit of body fat measurement.

I am a 36 year old female and I weigh about 125 lbs.

I am 5’3” inches tall. I built a lot of muscle and when I couldn’t afford to go to him anymore, I put on some serious weight. What can I do without just building the muscle back up again and making them even bigger? – Jenna Dr Weiss: First of all, muscle cannot be “turned to fat.” This is one of the most common fitness myths. Muscle and fat are completely different tissues with completely different metabolisms. Muscle is active tissue which the body does not like to use for fuel while fat is readily burned for energy and is predominantly stored subcutaneously (under the skin) throughout your body.

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PowerUp January 2015

IN FOCUS

I feel we should develop a more holistic physical education policy to be implemented right from the early school stages.

SPORTS & FITNESS

Challenge Bahrain 27

A CHALLENGE FOR BAHRAIN Exclusive Interview

HH Shaikh Nasser bin Hamad Al Khalifa

n your view, how big a role does sports play in the education of Bahraini youth?

Sports can be a powerful tool to promote the all-round growth and development of the youth of a nation. In Bahrain, under the patronage of His Majesty King Hamad bin Isa Al Khalifa, we are dedicated to provide all sorts of opportunities for our young people as far as sports is concerned.

I strongly believe that an efficient physical education program equips people with vital qualities such as leadership, perseverance, social and moral character, self esteem, commitment to team work, problem-solving and organizational abilities. In today’s most challenging environment, such life skills only can help individuals to succeed in life, and that brings prosperity to the nation.

is hosting the prestigious World Sport Congress 56th ICHPER.SD Anniversary this December. Besides these, a threeday congress, to be held in cooperation with the International Council for Health, Physical Education, Recreation, Sports and Dance (ICHPER.SD) and the University of Bahrain, will be attended by officials from 120 countries. Several significant scientific research papers that are linked to health, sports, physical education and recreation will be discussed in depth at this Congress.

Challenge Bahrain is the first international half Ironman race ever held on the Island. Can you tell us more about the event?

Challenge Bahrain is a triathlon that we are about to initiate with the aim of making Bahrain the centre of Triathlon in the Middle East. We are inviting various professional sportsmen from across the globe to participate. This sport has been acclaimed worldwide and we expect a big crowd here in Bahrain this year.

As Chairman of the Supreme Council for Youth and Sports, and President of the Bahrain Olympic How do you think it will affect Committee, how do you go about the Kingdom’s international promoting physical education? exposure?

The Bahrain Olympic Committee (BOC) has recently taken a big leap ahead by initiating a variety of futuristic programmes for the youth of the country.

All associations under BOC take special attention to nurturing the talents of our youth. We have a very good record of achievements in various regional and international events including the Beijing Olympics and Incheon Asian Games. BOC

Bahrain has a successful track record of organizing various international sports events. In addition to highlighting Bahrain as the centre of Triathlon in the Middle East by hosting Challenge Bahrain, we want to showcase the immense potential of Bahrain’s youth through this championship. I am sure that it will only enhance the reputation of Bahrain on the global sports map.

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PowerUp January 2015

to burn as he hit the highway with speed and went about putting space between himself and the field.

The first casualty of the day was Sebastian Kienle who punctured 30km into the bike.

“I’m disappointed as I think I had my best bike legs ever today,” said Kienle.

At the 30km mark Australia’s Tim Reed looked strong in third about 30sec back.

The next group was Nils Frommhold, Tim Don (GBR), Luke Bell (AUS), Dylan McNiece (NZ) and Brad Kahlefeldt (AUS).

WOMEN’S CATEGORY

MEN’S CATEGORY Germany’s Michael Raelert returned to the winners’ circle today in commanding style to claim the world’s richest half-Iron distance prize purse and title of Challenge Bahrain champion. While Denmark’s Helle Frederiksen struck gold in the women’s race.

After surrendering his lead late into the bike to fellow countryman Andreas Dreitz, Raelert clawed it back on the run to record one of the world’s fastest times over the half distance, Dreitz took second with Australian Tim Reed third.

It was an emotional Frederiksen who

SPORTS & FITNESS

claimed her biggest win of the year.

“I’m speechless because as many know I didn’t have the race I wanted at the World Champs so I wanted to make Challenge Bahrain my world championship and the field was actually better,” said Frederiksen.

Frederiksen laid down a brilliant performance in all three legs to runaway with the win from Rachel Joyce (GBR) and Jodie Swallow (GBR) in one of the most exciting women’s races seen.

As expected Dylan McNiece (NZ) led them out of the swim from Pete Jacobs (AUS), Raelert, Eric Watson (AUS), and Tim Don (GBR).

Raelert seemed to have pent up energy

The women put on an outstanding race today, Jodie Swallow (GBR), Annabel Luxford (AUS), Helle Frederiksen were first out onto the bike but in close proximity were the dangers, Rachel Joyce (GBR), Angela Naeth (CAN) and Jodie Stimpson (GBR).

Showing what a big talent she is Frederiksen was the best across all three legs today, with a solid bike which Swallow, Joyce and Luxford lead for a long time but all the women remained in close touch.

Challenge Bahrain 29

CHALLENGE IN NUMBERS } The world’s richest half-iron distance with total prize purse of USD 500,000. } First place prize of USD 100,000. } Participation of 1,000 plus athletes.

Off the bike four girls ran onto the Bahrain International Circuit together, Frederiksen, Luxford, Joyce and Swallow all with their game faces on and a determination to cross the tape first for the USD100,000 first place prize.

Running through the Al Areen Wildlife Park they were shadowed by the wildlife which they all agreed was a great distraction.

“On the bike I just focused on the girls in front and just kept my mind very simple.

I could see I had a lot of power on the bike. Jodie stuck with me on the run but it wasn’t frustrating,” said Frederiksen.

Frederiksen and Swallow ran shoulder to should before Frederkisen stepped up the pace and the elastic band eventually broke.

“I know she can run hard – but we couldn’t keep that pace, and in the end it’s all about who’s hurting the least,” said Frederiksen.

An emotional Frederiksen said this was her World Championship win.

Joyce overtook Swallow in the last kilometres of the run to grab second and finish off a very successful year, Swallow hung on for third.

The Kingdom of Bahrain turned on perfect race conditions for the 1000 plus athletes in the first international triathlon here; all agreed it was an enormous success.

SWIM BIKE

RUN

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PowerUp January 2015

MEN

RESULTS

“It was a relief to cross the line! I couldn’t have dreamed of a better way to finish my 2014 season, it’s crazy,” Helle Frederiksen “I never thought this would be possible, how we are treated, the hospitality, the people.

It’s incredible. This is far above any race I’ve done before – whether it’s world championships or any other race,” Michael Raelert SPORTS & FITNESS

CHALLENGE BAHRAIN

WOMEN

QUOTES FROM THE CHAMPIONS

1 2 3 4 5 1 2 3 4 5

03:38:23 Michael Raelert (GER)

03:41:06 Andreas Dreitz (GER)

03:41:06 Tim Reed (AUS)

03:42:04 Eneko Llanos (ESP)

03:44:29 James Cummana (RSA)

03:55:50 Helle Frederiksen (DEN)

03:58:15 Rachel Joyce (GBR)

03:58:39 Jodie Swallow (GBR)

04:00:17 Annabel Luxford (AUS)

04:00:48 Angela Naeth (CAN)

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PowerUp January 2015

45˚

THE PUSHUP

Try this unconventional A shoulder builder that guarantees results.

B

HOW TO DO THIS MOVE A. Assume the position by kicking up into a near

hand stand and using your core strengt handarms to holdyouthere. Can’tmanagethis? Use our build up moves (see box below) to work your way up to it.

B. Lower your self until your chin almost touches

the ground, then push back up. If you can stay steady at the top, you have our undying respect.

THE BUILD UP

It takes a lot of practice to nail a 45˚ handstand — here’s howto get there.

THE BALANCE The static, entry-level version. Put your weight on your hands and raise yourself off the floor with your knees tucked. Don’t worry about the pushup at this stage.

THE TUCKED PRESS Perform the above move, and try doing a pushup to work on your strength and balance.

Once you’ve done that a few times, you’re ready to attempt the full version.

SPORTS & FITNESS

WORKOUT: WEIGHTS

here’s no Photoshop trickery here — thisman is genuinly doing a handstand pushup at a 45˚ angle. And if you thought handstand pushupswere hard, this takes things to awhole new level — but will get you maximumrespect in any gym.

“Thismove challenges your balance, co-ordination, shoulders, arms and core,” says Spartanfam trainer Dwayne “Coop” Cooper, pictured demonstrating it. “Just being strong won’t cut it — you need the balance of a cat, too.”

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PowerUp January 2015

Are you on the quest to build your body and tower above the rest?

I have given you tips and ideas on how to eat for size but there is a key part which I have not yet discussed with you‌training!. Here are my tips for a beginner on body building training.

A Beginner’s Guide to

SPORTS & FITNESS

Workout: Weights 35

SPLIT ROUTINE (PPL) This is a very common training protocol for beginners and is referred to as ‘PPL’ (push, pull, lower), where the whole body is trained over 3 days in a week.

PUSH The ‘push’ day consists of all muscles in the upper body that press a bar, dumbbell or machine away from the body. These are the pectorals (chest muscles), deltoids (shoulder muscles) and triceps.Focusing on compound exercises will work all three muscles.

PULL The ‘pull’ day consists of exercises that draw the arms into the body. These will therefore target the back muscles: traps and lats, rear deltoids and bicep muscles.

LOWER The ‘lower’ day targets all the muscles in the legs: quads, hamstrings, glutes and calves. Using compound exercises such as squats and lunges are great to work the legs in general but predominantly exercise the quads.

6 WEEK WORKOUT PLAN – PPL Monday: Push

Friday: Lower

Flat bench press 2x 8-12 repetition Incline dumbbell press 2x 8-12 Flat dumbbell flys 2x 8-12 Military Press 2x 8-12 Lateral raises 2x 8-12 Cable push downs 2x 8-12

Squats 2x 8-12 Stiff leg deadlift 2x 8-12 Leg extensions 2x 8-12 Hamstring curls 2x 8-12 Standing calf raises 2x 8-12 Crunches 2x 15 Leg raises 2x 15

Wednesday: Pull Deadlift 2x 8-12 Wide grip pull downs 2x 8-12 T-bar rows 2x 8-12 Upright rows 2x 8-12 Barbell curls 2x 8-12

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PowerUp January 2015

Mixed Interval Training SPORTS & FITNESS

his mixed interval workout is a type of high intensity interval training (HIIT) that helps build endurance, increase your anaerobic threshold and burn more calories and fat both during and after your workout. For this workout, you’ll cycle through three levels of intensity during your work sets – very hard (e.g., Level 9 perceived exertion), moderately hard (e.g., Level 8) and somewhat hard (e.g., Level 7).

You can do this workout on any cardio machine (set to manual mode) or with any outdoor activity.

Workout: Cardio 39

TIME

INTENSITY/SPEED

PERCEIVED EXERTION

5 min.

Warm up at an easy-moderate pace

4-5

5 min.

Baseline: Increase speed gradually to slightly harder than comfortable

5

Mixed Interval Block 1 30 seconds

Increase your pace/resistance to work all out

9

30 seconds

Reduce speed to a comfortable pace to fully recover

4-5

60 seconds

Increase your pace/resistance to work very hard

8

60 seconds

Reduce speed to a comfortable pace to fully recover

4-5

90 seconds

Increase pace/resistance to work at a moderate-hard pace

7

90 seconds

Reduce speed to a comfortable pace to fully recover

4-5

Mixed Interval Block 2 90 seconds

Increase pace/resistance to work at a moderate-hard pace

7

90 seconds

Reduce speed to a comfortable pace to fully recover

4-5

60 seconds

Increase your pace/resistance to work very hard

8

60 seconds

Reduce speed to a comfortable pace to fully recover

4-5

30 seconds

Increase your pace/resistance to work all out

9

30 seconds

Reduce speed to a comfortable pace to fully recover

4-5

Mixed Interval Block 3 30 seconds

Increase your pace/resistance to work all out

9

30 seconds

Reduce speed to a comfortable pace to fully recover

4-5

60 seconds

Increase your pace/resistance to work very hard

8

60 seconds

Reduce speed to a comfortable pace to fully recover

4-5

90 seconds

Increase pace/resistance to work at a moderate-hard pace

7

90 seconds

Reduce speed to a comfortable pace to fully recover

4-5

Mixed Interval Block 4 90 seconds

Increase pace/resistance to work at a moderate-hard pace

7

90 seconds

Reduce speed to a comfortable pace to fully recover

4-5

60 seconds

Increase your pace/resistance to work very hard

8

60 seconds

Reduce speed to a comfortable pace to fully recover

4-5

30 seconds

Increase your pace/resistance to work all out

9

30 seconds

Reduce speed to a comfortable pace to fully recover

4-5

Cool Down 5 min

Total :

Cool down at an easy pace

39 Minutes

3-4

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PowerUp January 2015

HORACE DODGE

SPORTS FITNESS THE NEW &2015 DODGE

Featured: Fitness Pro

JOHN DODGE

2

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PowerUp January 2015

Lose the

BABY WEIGHT for Good

o matter how much pregnancy weight you lose initially (many moms find the pounds melt off from breastfeeding and other post-delivery hormonal shifts that boost metabolism), eventually you hit that “why aren’t my clothes getting any looser” plateau.

Want to get rid of those won’t-budge pounds? No more excuses! Here are 18 surprising strategies that helped these moms exercise and get slim again.

SPORTS & FITNESS

5 Real Moms Tell You How.

Weight Loss 43

BUST A MOVE WITH BABY Mom: Elizabeth; Skokie, Illinois Lost: 30 pounds in 5-6 months

I was stuck inside all winter with my newborn, so I started a dance party tradition. I played my favorite cheesy ‘80s songs and bopped around the living room with my son.

Or I’d put him in his bouncy seat and let him laugh at my ridiculous moves. Not only did I get some exercise, but this really boosted my mood during those long, cold (and sometimes pretty dull) days.

Mom: Deanna; Atlanta, Georgia Lost: 30 pounds in 2 months I’d use my son Carter during squats, sit-ups, and arm lifts. For the first few months, I’d add just a couple of sets a day as we were playing. Now that he’s almost a year old (and a lot heavier), it’s still a great way to get in an extra workout without hitting the gym.

MY #1 EAT-LESS TRICK Mom: Ivy; Temecula, California Lost: 40 pounds in 5 months

Use your freezer! I started keeping yogurts there and would have those for dessert instead of ice cream. (Because they come in pre-portioned containers and take longer to eat frozen, you tend to have less.) I’d also freeze Twinkies or some other splurgy dessert for when I was craving something just plain baaaad -- you’re much less likely to pound down four at once this way.

Mom: Danielle; New York, New York Lost: 80 pounds in 6 months When I was down to the last 10 pounds, I increased the amount of water I drank, sipping a glass before, during, and after feeding the baby. This helped to keep me full -- and away from the snacks!

EMAIL FELDA MAIL COM

44

PowerUp January 2015

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SPORTS & FITNESS

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Featured: Fitness Pro

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46

PowerUp January 2015

A large percentage of the time, it is what you do outside the gym that actually influences how much muscle you can grow.

Muscle Building Ingredients SPORTS & FITNESS

Nutrition 47

B

uilding strong lean muscle is no easy feat; it requires dedication inside and out of the gym. A large percentage of the time, it is what you do outside the gym that actually influences how much muscle you can grow. This starts from cooking the right foods and even more importantly the right amounts.

Supplements can play a role in giving your body those extra ingredients to etch out additional repair and help to build new muscle. Here are 5 musclebuilding ingredients you can add to your onslaught to help you make those winter gains‌

1

2

CREATINE Creatine is one of the most researched supplements that can help with making those all-important strength gains by enhancing your recovery and explosive power.

This in turn will influence the amount of muscle you can build.

One of the most anabolic (muscle building) things you can do is, lift heavy weights. Your body has no excuse but to grow! Research has found that adding 5g of creatine monohydrate to your daily nutrition has been enough to enhance your recovery during explosive lifting!

HMB Those on a diet wanting to maintain their hard-earned muscle have typically supplemented with HMB, the derivative of the amino acid L-leucine.

But what most of us miss out on is the fact that this supplement is great when you’re trying to pack on lean muscle too!

Preserving muscle in a building phase is equally as important as when you are on a calorie-controlled diet. Many have also found HMB to help alleviate the effect of DOMS following an intense lifting session, great when you want to hit the gym more frequently. Follow the directions for the most effective results.

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PowerUp January 2015

3 4

D-ASPARTIC ACID D-Aspartic Acid, a more recently researched ingredient found in the ‘test boosting’ supplements is said to increase free T-levels in the body. Found in one of GNC’s top selling supplements Grenade AT4. Maximise your results by taking the prescribed amount. Read more about Grenade AT4.

L-GLUTAMINE L-Glutamine is a free form amino acid that is the most abundant in our muscles.

Supplementing with L-Glutamine first thing in the morning, before exercise and before bed can help preserve your muscles and research has shown it to improve the health of your digestive system. A 5g serving has been shown to be most effective in this dosage.

5 SPORTS & FITNESS

PROTEIN Protein, above all ingredients are the most important for building muscle. Taking on a minimum of 1g per pound of your bodyweight is best for ensuring you’re having enough to improve protein turnover and keeping you anabolic. Eating a range of protein sources including: chicken, fish, steak, eggs and milk is important for giving your body the variety of amino acids it needs for various functions. If you struggle with getting your protein intake through whole foods then a protein supplement is a great alternative to ensuring you hit your protein goals for the day.

The main two types of protein to consider are: whey and casein. Where whey is fast acting, great after a workout when your body needs it most, casein will provide a slow ‘dip-feed’ of amino acids to your muscles and is best taken during the day or before bed.

NUTRITION

TO CONCLUDE… Above all, there is no supplement for a poor diet. If your plan is to build some strong, lean muscle this winter then you’re going to have to get serious with your nutrition and most of all, be consistent!

These ingredients can help your quest for bulging biceps but you’re going to have to put the right calories in and put 100% time and effort in the gym.

Featured: Fitness Pro

Meet the man behind the muscle at TheIsopureCompany.com/Antony

#MoreThanMuscle

3

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PowerUp January 2015

Review:

Its stability allows for a number of moves you can’t do with a regular ball, and the loose filling inside (ballast) adds just enough weight to challenge the abs and back in a whole new way.

Ballast Ball

By Paige Waehner

Exercise Expert

SPORTS & FITNESS

Gear 51

THE BOTTOM LINE After trying the Ballast Ball at several fitness workshops, I quickly became a fan. Its stability allows for a number of moves you can’t do with a regular ball, and the loose filling inside (ballast) adds just enough weight to challenge the abs and back in a whole new way. The ballast moves and shifts in different ways, giving you more options for functional and core training. As it moves, it produces audible cues that can help guide you into different motions; when rolling it, you hear a low shushing sound, and there’s a louder impact when you shake it.

PROS } This weight-filled exercise ball stays in place, adding more variety and stability to workouts } The weight used flows smoothly, allowing for challenging new ways to target core strength } The included video offers a variety of unique, functional exercises for the entire body

CONS } It’s more expensive than most stability balls } It only comes in one size } The surface is firmer than other types of stability balls

DESCRIPTION This stability ball has a dynamic weight inside that keeps the ball from rolling and flows smoothly as the ball moves.

You can do shifting and lifting exercises with the ball to target the core and make traditional exercises more dynamic. The included video offers a total body workout, showing effective and unique ways to use the Ballast Ball.

LLAST BALL GUIDE TO BOSU Bst A line, in the BOSU product

late The Ballast Ball is the Balance Balance Trainer. Like the the for wn kno st be is g and which inin tra nal ctio fun t ll is all abou llast Ba Trainer, the Ballast Ba the kes in new ways. What ma ic nam dy strengthening the core the is ll ba regular stability on it’s en Ball different from a wh t keeps the ball stable weight inside. This weigh lift, shake or roll it. you en wh ge llen cha the ground, but adds a regular ball the same exercises as The ball can be used for o allows for als it , pushups, etc.), but (e.g., crunches, planks new exercises such as:

Squats Because

it without it can squat and sit on The ball is stable, you some great o combine exercises for involves rolling away. You can als eo vid the e move shown in nding sta functional training. On and , nch cru a for ging back squatting to the ball, hin e and lower body. back up to work the cor

Lifts and Shakes

ng it, rotating in a unique way by lifti You can work the core ft and move. shi t it to make the ballas it around, and shaking

Flexibility

’t move, you can use it Because the ball doesn es. flexibility or yoga exercis

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as support for

g when you come very challengin Typical ab exercises be for crunches ds han your feet or in your hold the ball between or reverse crunches.

52

PowerUp January 2015

Physical Fitness Makes Your Brain Bigger Researchers have proven over and over that exercise pumps up more than just muscles — it can also improve memory and other brain functions.

SPORTS & FITNESS

B

ut a lot of those studies have focused on gray matter, the stuff useful for memory that shrinks in old age. New research says fitness boosts another kind of brain matter, the white kind.

Examining the brains and fitness levels of 24 children ages 9 and 10, scientists at the University of Illinois at Urbana-Champaign said white matter is thicker and denser in the fitter kids. That suggests a greater capacity for memory, attention span and cognitive efficiency. “Previous studies in our lab have reported a relationship between fitness and white-matter integrity in older adults,” said psychologist Arthur F. Kramer in a news release. “Therefore, it appears that fitness may have beneficial effects on white matter throughout the lifespan.”

Fitness Science 53

YOU STILL NEED TO STUDY Here’s the disclaimer part. Exercise isn’t necessarily going to make you smarter. You still need to study for your history exam. And you’ll still need to make some effort to learn your nephew’s new girlfriend’s name (was it Lisa? Laura?). In fact, the researchers in the new study, published Tuesday in Frontiers in Human Neuroscience, took things like IQ and learning disabilities out of the equation, testing solely for the impact of fitness on the physical brain.

THE SCIENTIFIC METHOD To measure white matter, they used a technology called diffusion tensor imaging to see how water diffuses into the brain tissue in five key regions. Less diffusion means the “tissues are more fibrous and compact,” which is a good thing. White matter is like the interstate trucker of the brain, delivering messages across disparate regions — like from the cerebral cortex to the brain stem or from the left hemisphere to the right. Kids who were more physically fit had better white matter. But it will take more research, they said, to find out exactly why that is.

Previous studies in our lab have reported a relationship between fitness and whitematter integrity in older adults.

IT’S NEVER TOO LATE Surprisingly, it doesn’t take much to make improvement, other studies have shown. For example, if you’re over 50 and sedentary, just six weeks of regular aerobic workouts can improve memory noticeably. In another study, kids with ADHD instructed to walk briskly for 20 minutes performed better in reading comprehension and math exams. “This study extends our previous work and 1. Exercise Regularly. suggests that white-matter structure may be one additional mechanism by 2. Challenge Your Brain. which higher-fit children outperform 3. Learn to Reduce Stress. their lower-fit peers on cognitive tasks and in the classroom,” said postdoctoral 4. Unplug Regularly. researcher Laura Chaddock-Heyman, 5. Eat a Balanced Diet. lead author of the new study.

FIVE FITNESS TIPS TO IMPROVE YOUR BRAIN

Source: L. Chaddock-Heyman, A. Kramer, C. Hillman, et al. Aerobic fitness is associated with greater white matter integrity in children. Frontiers in Human Neuroscience. 2014.

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PowerUp January 2015

The next trend in the converged big data revolution

Health Data Services SPORTS & FITNESS

Gear 55

ealth data has become the next big battlefield among tech companies as a new generation of wearable electronic gadgets and mobile applications allow users to measure heart rates, sleep patterns and exercise activities. Based on what we see in other industries, this is going to bring ongoing change and evolution. Whilst Google is developing a service, GoogleFit, that will combine information from health apps and personal fitness devices, Apple has announced Healthkit which will pull together data such as blood pressure and weight which is now collected by a growing number of healthcare apps on the iPhone or iPad. Samsung, of course, does not observe these trends from afar and they have launched a health platform for third-party application developers.

All these activities bring medicine and health caretakers closer to patients, by assisting medical professionals to use the technical framework in an efficient and secure way and by educating patients about how to be more selfaware and become equal partners with their caregivers, especially in their virtual relationships.

CLOUD-BASED WELLNESS Encouraging self-improvement plays a significant element in the stickiness.

Examples include FitBit , Jawbone Up, Misfit Shine, Nike FuelBand, Samsung GearFit. All these measure and track some vital statistics of people such as heart rate, time and duration of daily activities and upload them to a personal cloud for review and personalized advise.

Sport-inclined people have enjoyed such technologies for many years whether it is for running, cycling, swimming, skiing, mountaineering or any other sport that you can think of.

Technologies such as BodyGuardian Remote Monitoring System, or Metria Wearable Technology, IPCS, or BodyTel are setting the stage to seamlessly deliver patient data to doctors. Three components are important to close the eco-system: sensing and fetching the data (through different wearable sensors), compiling the data (through smartphone applications) and interpreting the results (via SaaS - Software as a Service on the Internet cloud). The basis of the concept is that the application that resides on the smartphone of the end-user is being connected in real-time with sensor(s) via Bluetooth and enables (near) realtime tracking of different vital health parameters, wirelessly sending measured body values from patients to doctors or physical and virtual health advisors via the mobile data network.

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PowerUp January 2015

BODY OF THE ICEBERG The body of the iceberg consists, however, of fundamental initiatives and concepts that define the framework for the cloud health-services domain. Below is the snapshot of the most relevant:

Digital Literacy in Medical Education - includes digital literacy in the official medical curriculum, e-learning platforms, telemedicine.

Modeling Clinical Trials - use microchips as models of human

organs or whole physiological systems for testing of drugs or components without limitations, making clinical trials faster and even more accurate.

Digestible Sensors - are safely-swallowed digital devices and tiny

sensors (incl. tiny video cameras) for gathering and storing data and transmitting body temperature, heart and respiration rates and others to an external device.

Real-Time Diagnostics in the Operating Room

- the intelligent surgical knife, iKnife, uses an electrical current to heat tissue to make incisions with minimal blood loss. The vaporized smoke is analyzed by a mass spectrometer to detect the chemicals in the biological sample. The device thus can identify whether tissue is malignant during an operation in real-time without need to send a biopsy to the pathology lab.

Embedded Sensors - as an addition to digestible and wearable sensors; tooth-embedded sensors, for example, can recognize jaw movements, coughing, speaking, and even smoking. Imagine the same wireless technology used in organs providing real-time data from an artificial pancreas or constantly recording EEG.

Semantic Health Records - enables access to own medical / health data which is stored in semantic databases which could generate alerts about upcoming medical issues and potential complications.

Augmented Reality

- represents live view of a real-world environment that is supplemented with computer-generated input, such as sound, video, graphics, or GPS data (think Google Glass or digital contact lenses). This technology enables live-streaming of operations form the surgeon’s perspective, and organizes live consultations.

3-D Printed Biomaterials and Drugs - more and more objects

can be printed with 3-D printers, and the biotechnology industry injects R&D into “printing” living tissues. Printing of cells or drugs might also not be far from everyday use. This capability will restructure the whole pharmaceutical industry and the world of biotechnology.

However, regulation will be a huge challenge, as anyone will be able to print drugs containing patented molecules. Bionic ears and simpler organs will be printed at the patient’s bedside; printing transplantable human organs could eradicate waiting lists. Current technological issues such as the lack of available models and blueprints will be solved through crowdsourced and open-access databases from communities of designers.

SPORTS & FITNESS

GEAR

58

PowerUp January 2015

MMA ORKOUT W

Jens “Lil Evil� Pulver shows you how to train like a fighter.

W

EC fighter Jens Pulver uses this workout to train his entire body in one session with a focus on strength and endurance. The workout is designed to be just as draining mentally as it is physically, so that Pulver develops the mental toughness he needs to get through a strenuous fight.

SPORTS & FITNESS

WARM-UP He starts with sprints to raise his heart rate and engage the muscle fibers that are responsible for powerful, explosive movements. This serves as a warm up for his workout, which consists of five stations of exercises performed back to back. Between exercises, Pulver rests 60 sec.

Sprint 25 meters Walk back to start repeat 5 minutes

Workout: Cardio 59

STATION WORKOUT 60 second break between each station The station workout is designed to simulate Jens’ 5-minute, 5-round fight. Jens is at each station for five minutes, repeating the exercises until time is called. He has a 60 second break between each station.

Push Ups 15X

STATION 1 Designed to challenge Jens’ upper-body strength and muscle endurance with push-ups for the arms and chest, jumping jacks for continued endurance, and bench dips for triceps and back.

Repeat this station continuously full 5 minutes before moving on to next.

Bench Dips 15X

STATION 2 This full-body circuit focuses on increasing the body’s capacity to perform under extreme levels of exertion and to resist fatigue. Pulver starts with the heavy bag burpee, which builds power and strength to help with his lifts and takedowns. Then he lightens it to a 25-lb dumbbell and does clean and presses.

Then just burpees with 15-lb dumbbells, and finally, just burpees with his bodyweight. Pulver gradually lightens the load throughout this circuit in order to work his endurance to the extreme. Remember, a burpee is a squat thrust. You start out standing, then squat down, shoot your legs straight out behind you, and plant your hands on the floor in a pushup position. Then explosively reverse that motion to come back up to your feet.

Burpees w/ 15 lb. DB 10X

Heavy Bag Burpees 10X

Repeat this station continuously full 5 minutes before moving on to next.

Burpee Clean and Press/25lb.

DB 10X

60

PowerUp January 2015

Grappling Techniques

3

From UFC Star Chael Sonnen

C

hael Sonnen isn’t your typical politician. For one, he actually answered our questions.

But more important, the AllAmerican wrestler from Oregon taught us some of the best tricks from his playbook.

Despite his reputation as one of the UFC’s loudest stars, he doesn’t have a bad word to say about any martial art or training. We hope you’ll enjoy his interview with Lito Angeles, a Southern California-based police officer, mixed martial artist and author of Fight Night: The Thinking Fan’s Guide to Mixed Martial Arts.

1 Chael Sonnen holds the opponent SPORTS & FITNESS

2

And sweeps his leg for a takedown

When the man doesn’t fall Sonnen reaches down and grabs the ankle of his supporting leg with his left hand

You pick up a weight until you get tired, then put it down and go home.

4

5

With his balance broken, the opponent falls

Sonnen can attack the leg or move into a more advantageous position such as the mount

WORKOUT: CARDIO

62

PowerUp January 2015

Around the

WORLD TENNIS: WTA INKS MEDIA DEAL WORTH $525 MILLION If sponsorship of professional women’s sport has traditionally lagged behind its male equivalent, the Women’s Tennis Association (WTA) fired a shot across the gender divide Tuesday by announcing a $525 million 10year media deal.

Describing the deal as “groundbreaking,” the WTA’s agreement with media organization PERFORM seeks to win greater exposure for the women’s game.

“This is a game-changing and historic moment for our fans and for women’s sport,” WTA Chairman & CEO Stacey Allaster said in a statement.

SUBLIMINAL VISUAL CUES IMPROVE ATHLETES

ATHLETICS: ‘MAJORITY’ OF RUSSIAN ATHLETES DOPING: GERMAN DOCUMENTARY Allegations of endemic doping within Russian athletics revealed in a German documentary are to be investigated by the World Anti-Doping Authority.The Das Erste documentary broadcast

by ZDF/ARD alleged Russian officials covered up positive drugs tests in return for financial reward, that athletes traveled under assumed names to avoid doping

SPORTS & FITNESS

programs and if they had failed tests they wouldn’t be allowed to compete in major events.

According to the English transcript, provided by Das Erste, former Russia discus thrower Evgenia Pecherina -- currently serving a 10-year doping ban -- alleged in an interview for the program that “most of” Russian athletes were doping.

Source: University of Kent Athletes who are exposed to subliminal visual cues when they are participating in endurance exercise will perform significantly better, a study has demonstrated.

Subliminal visual cues are words, pictures or symbols which are unidentifiable in someone’s conscious.

Subliminal visual cues are words, pictures or symbols which are unidentifiable in someone’s conscious.

Conducted by Professor Samuele Marcora in collaboration with colleagues at Bangor University, the research discovered that athletes undergoing endurance exercise who were presented with positive subliminal cues, such as action-related words, including ‘go’ and

‘energy’, or were shown happy faces, were able to exercise significantly longer compared to those who were shown sad faces or inaction words.

In the News 63

LONG-TERM ENDURANCE TRAINING IMPACTS MUSCLE EPIGENETICS Source: Karolinska Institutet Long-term endurance training in a stable way alters the epigenetic pattern in the human skeletal muscle, research shows. The research team behind a new study also found strong links between these altered epigenetic patterns and the activity in genes controlling improved metabolism and

inflammation. The results may have future implications for prevention and treatment of heart disease, diabetes and obesity.

A new study from Karolinska Institutet in Sweden shows that long-term endurance training in a stable way alters the epigenetic pattern in the human skeletal muscle.

FOOTBALL: MESSI KEEPS PACE WITH RONALDO IN HAT-TRICK RACE Lionel Messi and Cristiano Ronaldo are matching each other hat-trick for hat-trick as their remarkable scoring battle continues apace. Messi grabbed his third treble in four games Sunday to lift Barcelona to a 5-1 derby victory over Espanyol in the Nou Camp. It

came the day after Ronaldo took his La Liga record for hat-tricks to 23 as Real Madrid stayed top of the standings with a 3-0 win over Celta Vigo. Barcelona’s come from behind win has seen them move back into second spot, two points behind its arch rival.

HORMONE IDENTIFIED THAT CONTRIBUTES TO OBESITY Source: McMaster University Brown adipose tissue, widely known as brown fat, is located around the collarbone and acts as the body’s furnace to burn calories. It also keeps the body warm. Obese people have less of it, and its activity is decreased with age.

Until now, researchers haven’t understood why.

Researchers from McMaster University have identified an important hormone that is elevated in obese people and contributes to obesity and diabetes by inhibiting brown fat activity.

Brown adipose tissue, widely known as brown fat, is located around the collarbone and acts as the body’s furnace to burn calories. It also keeps the body warm. Obese people have less of it, and its activity is decreased with age.

Until now, researchers haven’t understood why.

“Take care of your Body. It’s the only place you haved TO LIVE IN.”

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VITAMIN C FOR AIRWAY OBSTRUCTION AFTER EXERCISE Source: Helsingin yliopisto (University of Helsinki) Vitamin C may reduce bronchoconstriction and respiratory symptoms caused by exercise, according to a study. Physical activity increases oxidative stress, and therefore, as an antioxidant vitamin C might have particularly evident effects on people who are participating in vigorous exercise. In several studies, vitamin C administration attenuated the increases in oxidative stress markers caused by exercise.

Vitamin C may reduce bronchoconstriction and respiratory symptoms caused by exercise according to a study published in Allergy, Asthma & Clinical Immunology.

ANOTHER CASE AGAINST THE MIDNIGHT SNACK Source: Salk Institute for Biological Studies These days, with the abundance of artificial light, TV, tablets and smartphones, adults and children alike are burning the midnight oil. What they are not burning is calories: with later bedtimes comes the tendency to eat. A new study cautions against an extended period of snacking, suggesting instead that confining

caloric consumption to an 8- to 12hour period-as people did just a century ago-might stave off high cholesterol, diabetes and obesity.

These days, with the abundance of artificial light, TV, tablets and smartphones, adults and children alike are burning the midnight oil. What they are not burning is calories: with later bedtimes comes the tendency to eat.

GOLF: TIGER UNFAZED BY LAST PLACE FINISH IN COMEBACK TOURNAMENT By his own admission his short game around the greens was “awful� -but former world number one Tiger Woods still claimed he had gained encouragement from his rocky return to competitive golf.

Woods, sidelined since the summer

SPORTS & FITNESS

IN THE NEWS

after back surgery, had also to battle a raging fever which saw him physically ill on the course Saturday, but bravely returned to finish with a level par 72 in the Hero World Challenge event.

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PowerUp January 2015

Breaks Race Record man’s flagship MOD70 campaign, MusandamOman Sail, smashed the Kiel Week Welcome Race record from Kiel to Eckernforde on Saturday, completing the 27.5 nautical mile sprint in one hour 47 minutes and 22 seconds beating the previous record held

by SAP Extreme 40 which was two hours six minutes 50 seconds. The 70ft multihull lined up against an impressive 127-strong fleet on the start line in a light 10-knot breeze that built to a stonking 20 to 25-knot

SPORTS & FITNESS

northwesterly as the fleet raced away from the crowds.

The mixed European and Omani team onboard the Sultanate’s flagship, led by Irish offshore sailor Damian Foxall, were delighted with the result. Team member Mohsin Al Busaidi, who set his first record when he became the first Arab to sail around the world in 2009, said: “The nice thing about a record is that it lasts a little bit longer than just a result! Breaking the record with an almost 50% Omani crew on the MOD was very special. We had a really good race”.

In the News 67

Musandam Oman Sail crew members

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World Endurance Championship

Bahrain International Circuit again stamped its name on the world map of international motor sport when it played host for the third running of the Middle East round of the World Endurance Championship.

SPORTS & FITNESS

T

his race series is growing spectacularly in popularity and has become the second most popular global championship under the FIA, behind only Formula One. Prior to 2014 only two manufacturers, Audi and Toyota, were involved in the Le Mans P1 category but this year saw the new Porsche 919 hybrid enter the fray and next year Nissan will join as a full manufacturer.

The growing number of ex Formula 1 drivers joining the works teams is testament to the caliber of racing in this category and is certain to add to its popularity. The current Formula 1 driver, Fernando Alonso, was seen at Bahrain International Circuit in support of his friend and former F1 driver, Mark Webber, and the Ferrari AF Corse GT team. Alonso

made no secret of the fact that he intends to take part in the WEC one day when he is finished with Formula 1, saying “Endurance is a category that you can race when you’re a bit older without big problems, and that will be my intention.”

The series consists of multiple classes of cars competing in eight endurance races across the world including the historic 24 hours of Le Mans. Apart from the prototype class of Audi, Toyota, Porsche and Nissan there are also the legendary teams of Ferrari, Aston Martin and Porsche competing in the Grand Tourer (GTE) category. What makes this category unique and interesting is the fact that some teams have professional drivers (LMGTE-Pro) and other have a mixture of amateur drivers (LTGTE Am). The end result is a large and highly talented group of professional and gentleman drivers worthy of a place on the FIA WEC

In the News 71

Bahrain also held rounds of the Porsche GT3 Cup Challenge Middle East and the MRF Challenge Formula 2000 Championship.

grid. After Bahrain, the teams headed to Sao Paulo, Brazil for the final race of the season.

In support of the WEC Series, Bahrain also held rounds of the Porsche GT3 Cup Challenge Middle East and the MRF Challenge Formula 2000 Championship.

The Porsche GT3 Cup Challenge is based on the successful and popular Porsche formula for a one-make series racing giving every driver an equal chance to compete, racing in identically constructed Porsche GT3 Cars. The Porsche GT3 Championship is aimed both at grooming young talented drivers and also at giving Gentlemen drivers the opportunity to combine their passion for motorsport with their daily routines in which they compete in their own category. Flying the flag for Bahrain were drivers Mohammed Mattar and Raed Raffi who finished a respectable fifth and sixth respectively in the first GT3 race.

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The MRF Challenge Formula 2000 Championship is an India-based single seater series that use two-litre 210bhp Renault racing engines that deliver performance levels similar to Formula three cars.

In Bahrain, anybody who saw the starting grid could be forgiven for thinking they were imagining things when they saw the names Hunt and Lauda in the same race. In actual fact, Freddie Hunt, son of the late James Hunt, and Mathias Lauda, son of legendary Niki Lauda, both drive in the MRF Challenge.

While no Bahraini drivers took part in this race, we did have representation in the form of Frenchman and long-term Bahrain resident, Christophe Mariot.

Overall, the WEC Weekend provided exciting and entertaining racing at the highest level and proved once again that the facilities and management at BIC are among the best in the world.

SPORTS & FITNESS

IN THE NEWS

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PowerUp January 2015

Looking for the ultimate adrenaline rush?

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ubbed the Jetovator, these extreme water toys can throw a passenger into the sky using powerful thrusters that let you ‘fly’ across water – and now you can own one for $6,975.

The device is powered by a 15 metre hose which shoots water jets to propel the rider into the air.

The idea for the product came to US entrepreneur Rob Innes 20 years ago, but the prototype for the current Jetovator model was only built in 2011.

Mr Innes says the experience of riding a Jetovator is a bit like riding a bike, but gives you the ‘aerial capabilities of a fighter aircraft’.

According to the company, also named Jetovator, a lot of the movement is intuitive with the rider leaning left to right in order to steer the product.

Riders can reach heights of up to 30ft (9 metres) and the Jetovator has also been designed to submerge up to 10ft (3 metres) underwater.

‘It’s very easy to operate and quick to master,’ said Mr Innes.

‘People don’t need to be very athletic or skilled to do it so it’s very popular. It is much much easier to learn and safer than water skiing, wakeboarding, wind surfing or kitesurfing.’

It allows stunts like barrel rolls and backflips. Other similar products on the market include the Jetlev, which can lift a person 30ft (9 metres) high by pumping water from a backpack through a hose connected to a small, unmanned boat. Another contraption called the Flyboard, which looks like a small snowboard attached to a hose, can propel riders 45ft (13.7 metres) in the air.

SPORTS & FITNESS

GEAR

SPORTS & FITNESS

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WELLNESS

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PowerUp January 2015

Dodging Diabetes Traps

By Jeanie L. Davis, Medically reviewed by Pat F. Bass III MD, MPH

HEALTH & WELLNESS

In Focus 79

STEPS TOWARD POSITIVE CHANGE Here’s a great place to begin: Losing just 10 percent of your body weight will improve your blood sugar control, says Margaret Shields, MEd, RD, a diabetes educator with the Washington University Diabetes Center at Barnes-Jewish Hospital in St. Louis. That, in turn, will decrease your heart disease risk and keep you healthy and living longer.

BAD HABITS TO AVOID NOT TESTING BLOOD SUGAR Yes, you have to draw blood, but no, it doesn’t have to hurt. Your doctor or diabetes educator will show you how to get started with a blood glucose monitor and lancets. Keep your diabetic supplies within reach at home, at work, and even in your car. And with time, Shields says, testing will get easier.

NOT TAKING DIABETIC MEDICATIONS AT THE RIGHT TIME To keep blood sugar balanced, you have to “feed” your body at specific times — whether it’s with meds or food. Otherwise you’re wasting time and money and damaging your body.

If you’ve been diagnosed with type 2 diabetes, watch out for these lifestyle pitfalls that can make controlling your blood sugar more difficult.

ou may be scared or stunned by a type 2 diabetes diagnosis, but it’s critical that you start making the changes suggested by your doctor. That’s often easier said than done, since for most of us, what we eat, how much we exercise, and other everyday habits are as cozy — and as hard to get rid of — as well-worn slippers or a soft old sweatshirt.

But although you might have a few false starts and even a misstep or two along the way, a diabetes diagnosis must be taken seriously, beginning with abandoning old habits and committing to new ones to reverse or stabilize the condition.

SKIPPING MEALS If you want to lose weight, skipping meals to hurry the process isn’t the answer. Skip breakfast or lunch, and the drop in blood sugar will set off a chain reaction that disrupts insulin levels and blood sugar — and you’ll likely eat later. Take time to eat simple, balanced meals. You may also benefit from a mind-set boost: “Try not to think of it as a ‘diabetes diet’ because it’s basically heart-healthy eating, the way we all should eat,” says Ellen Calogeras, RD, LD, a diabetes educator with the Cleveland Clinic Diabetes Center.

EMOTIONAL EATING If you feel depressed, anxious, or stressed, it will affect your blood sugar, so it’s important to get your emotions under control. Medication,

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meditation, psychotherapy, exercise, and deep breathing can help, alone or in combination.

BINGE EATING Stock up on healthy foods — avoid temptation every time you open your kitchen cabinets by not buying chips, doughnuts, and other “trigger” foods.

GETTING TOO LITTLE SLEEP With less than five hours of sleep, you disrupt hormones that control hunger and blood glucose, so give yourself an earlier bedtime if you’ve been shortchanging yourself on the shut-eye. If snoring is a problem, talk with your doctor. You may have sleep apnea, which disrupts hormone levels and drives up blood sugar.

DRINKING TOO MUCH SUGAR Go for milk or water as beverages of choice. When you want to enjoy fresh juice, put the brakes on at a half-cup.

SKIPPING VEGGIES Vegetables supply nutrients that support all your body functions, including helping to regulate both blood pressure and blood sugar. Get a wide variety in deep hues — red, yellow, orange, and green.

AVOIDING FISH IN FAVOUR OF RED MEAT Fish like salmon and tuna are rich in hearthealthy omega-3 fatty acids. Don’t care for seafood? Other good sources of lean protein include chicken and beans.

SKIPPING EXERCISE Getting your weight and blood sugar under control means getting enough regular exercise. Though the goal is 150 minutes of aerobic exercise each week, if exercise doesn’t get you excited, make it easy on yourself and break down that total into manageable amounts — short but frequent bouts. “Just 10 minutes of walking several times a day is good,” says Shields.

HEALTH & WELLNESS

IN FOCUS

DIABETES EDUCATORS: A HELPING HAND If you need a bigger push to get moving, working with a certified diabetes educator can help. These healthcare professionals have the important job of helping people learn how to manage diabetes successfully. The American Association of Diabetes Educators is a great resource for more information.

“Take all this very seriously,” says Shields. “The ability to follow diet and exercise guidelines is what separates the winners from the losers. And with diabetes, the stakes are very high.”

Featured: Fitness Pro

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PowerUp January 2015

hen it’s time to get healthy, most people think BIG CHANGE and try to revamp everything.

But the most effective strategy is actually doing the opposite.

Lasting change comes from making lots of little shifts—some so simple they’re barely noticed.

Skeptical? Here are 30 easy ways to tweak your day and become healthier instantly.

Health Hacks Make your day healthier in 30 seconds or less.

HEALTH & WELLNESS

Healthy Living 83

1 2

1. 6 AM: KEEP IT DOWN Turn down the music you’re listening to while working out. Set it to less than 60% of max volume, says Lisa Tseng, MD, CEO of hi HealthInnovations.

Studies show that consistent exposure to sounds above 100 decibels (normal conversation is 60) permanently affects hearing.

2. 7:05 AM: PUMP THE PROBIOTICS These microorganisms don’t just aid digestion; they also boost immunity.

College students who ingested probiotics daily reported fewer cold symptoms and faster recoveries, according to a 2012 study published in the British Journal of Nutrition. Look for Lactobacillus rhamnosus GG and Bifidobacterium animalis lactis BB12 either in supplements or yogurt.

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9:30 AM: ANSWER CO-WORKERS’ EMAIL IN PERSON Not only is it friendlier, but it also forces you to walk around, which you should do at least once every hour if you have desk job, says Martha Gulati, MD, director for preventive cardiology at Ohio State University Wexner Medical Center. Studies link sitting to weight gain and poor heart health.

11 AM: DROP AND GIVE US 10 Ten push-ups, squats, bench dips... Take 30 seconds and do something! More than threequarters of adults over age 45 don’t meet the muscle-strengthening recommendations set by the U.S. Department of Health and Human Services.

NOON: TOP YOUR SALAD WITH SALMON Eating omega-3-rich fatty fish at least twice weekly lowers the risk of hearing loss in women by 20% and bolsters the cardiovascular system.

2 PM: SIT UP STRAIGHT! It’s not just better for your back and neck, it also boosts mood. “When you move from poor posture to good posture you increase levels of ‘go-go-go’ hormones, such as dopamine and serotonin, and decrease the stress hormone cortisol,” says spinal surgeon Kenneth Hansraj, MD.

3:30 PM: LOG ONTO THE ONION Or any humour website for a quick giggle.

Laughing lowers blood pressure.

HEALTH & WELLNESS

HEALTHY LIVING

3 4 5 6 7 8 9 10 11 12

5 PM: PICTURE IT Instead of using a list when you visit the grocery store after work, try this memory-improving technique: Think up a crazy story that features the items you need to buy, says former U.S. Memory Championship winner Chester Santos.

5:55 PM: LEAVE YOUR SHOES OUTSIDE This not only prevents you from bringing pollen into the house during allergy season, but it also leaves all kinds of grossness outside. When researchers tested shoes for germs, they found all kinds of pathogens, including e-coli.

6:30 PM: COOK CAREFULLY For cooking, use white wine vinegar instead of butter to moisten pans. It won’t alter food flavour, and it eliminates fat, says Carolyn Cederquist, MD. Likewise, when the recipe calls for salt, sub in oregano, basil, or parsley – blood-pressurelowering herbs.

8 PM: TOSS SOME EPSOM SALTS INTO YOUR BATH Once dissolved in warm water, they’re absorbed by the skin and replenish your body’s magnesium levels, which can be depleted by stress, says Deborah Levy, MS, RD.

11 PM: TURN DOWN THE THERMOSTAT Most studies show 65 to 70° is the best temp for restful, uninterrupted sleep, says Rosenberg. Why? A cool bedroom helps promote the drop in core body temperature necessary to induce sleep.

Featured: Fitness Pro

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PowerUp January 2015

Fight Drug-Free A 50-year study shows that physical activity may help fight the disease.

HEALTH & WELLNESS

BODYMIND

n a study appearing in JAMA Psychiatry, researchers from the UK and Canada found that people who were more physically active throughout most of their adult years experienced fewer depressive symptoms than those who were less active. That finding is familiar, but these results are extremely affirming because they involved both a large number of same-aged people—11,000, who were born the same week in March 1958—and a long period of time—50 years.

THE RESEARCH The volunteers answered questions about how many times they exercised a week on average at four points during the study: when they were 23, 33, 42 and 50 years old. They also took standardized tests that measured depressive symptoms such as depressed mood, fatigue, irritability and anxiety.

At every stage, those who reported more physical activity also had fewer depressive symptoms. What’s more, those who became more active between the recordings also showed fewer signs of

depression. That means someone who exercised more each week at 42 than they did at 33 also benefited from having fewer depressive symptoms at 42. In fact, getting more physically active at any age—going from never working out to working out three times a week—lowered the chances of depression by 19% five years later.

THE RESULTS The results add to previous studies that found similar associations between exercise and lower depression rates among younger and older people, but this study shows that the connection exists throughout adulthood.

Understanding the link could help doctors better treat both obesity and depression; with some people, depression could be a barrier to becoming physically active, while with others, being overweight could feed into cycle of depression. “Our study suggests that practitioners helping patients to recover from depression might address activity within their treatment plan for lifestyle factors,” the authors write.

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PowerUp January 2015

Omega Seamaster

PLANET OCEAN

A serious dive watch capable of depths of 600 meters!

Of course 99.5% of owners will never test its abilities beyond their swimming pools, and maybe Jacuzzis!

FASHION & STYLE

Vogue 91

he Seamaster Planet Ocean was released in 2005 to compete with, in particular, the Rolex Submariner (which is only capable of a depth of 200 meters).

There’s a choice of 42 and 45.5mm diameters, different face/ bezel colours, you can opt for orange numerals (apparently better visible under water), choose between steel or titanium casing. There’s a chronograph version, a GMT version, a “Liquid Metal” version, which is the name of an Omega patented method of mixing a zirconium based alloy to ceramic which gives added strength as well as beauty to the bezel. There’s even a James Bond version commemorating the sponsorship deal which had Daniel Craig, playing James Bond, wearing a Planet Ocean.

Inside there’s an automatic/self-winding movement with a 48 hour power reserve. The ingeniously designed in-house ‘8500’ movement only requires servicing every four years as opposed to two years for most other watches due to its clever co-axial system that reduces friction, and therefore wear and tear.

As this is a dive watch there’s a unidirectional rotating bezel. A further indication of its serious deep water abilities is the helium release valve.

This is something that would only have any real practical use if deep under water experiencing decompression in a diving bell where such a valve will help protect the watch against helium atoms damaging its inner workings. You certainly won’t need this application on an average diving trip!

There’s non-reflective sapphire crystal front and back - the clear case-back reveals the watch movement. This is rare to be offered on a watch capable of diving to such great depths.

The previous aluminum bezel on the Planet Ocean has been replaced with a ceramic bezel which is scratchproof and looks better. The stainless steel bracelet has a sateen-like surface, a secure folding clasp that’s opened by pressing two buttons, and can be extended so it can be worn over a diving suit. The lume is great. I tested the watch in the dark and the dial glows really brightly.

The Planet Ocean is a tough, beautiful, dependable, and desirable watch.

So, as Omega and Rolex are clear rivals, which is best? Well, in brand image few would argue that Omega is pretender to Rolex’s throne. And a Rolex typically costs about 50% more than a similar model Omega. This watch starts at around $6,000, compared to around $8,000 for a Submariner, or around $10,000 for the Rolex Sea Dweller for which in fairness it is a closer match. But, Omega is in no way of any lesser build or technical quality and have successfully moved upmarket over the years thanks to superb and innovative engineering and design, and by providing numerous options to suit different customer needs. So Rolex had better be careful.

The Omega Seamaster Planet Ocean is available in Bahrain from BJC outlets including Moda Mall and the Omega boutique in City Centre.

So, as Omega and Rolex are clear rivals, which is best?

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Emporio Armani: Cosmetics Case

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MontBlanc: Princesse Grace de Monaco Collection Special Edition

Cartier: Pasha de Cartier Cufflinks

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PowerUp January 2015

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Vogue 95

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PowerUp January 2015

FEETS OF

STRENGTH Five ways to squeeze more from every rep.

1 2 3 4

CONVERSE CHUCK TAYLOR ALL STAR HIGH TOP BEST FOR: POWERLIFTING Classic Chucks remain the top choice for big lifts. Thin soles and high, stiff ankles offer ideal support for squats and deadlifts. $55, converse.com

THE NORTH FACE ULTRA KILOWATT BEST FOR: EXERCISING OUTDOORS Moisture-wicking uppers, rubber toe caps, and Vibram soles make these rugged shoes perfect for taking workouts outside. $120, thenorthface.com

NIKE LUNAR TRAINER 1

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BEST FOR: CROSS-TRAINING Lightweight, responsive cushioning, foot-hugging support filaments, and a high-traction outsole boost performance in the gym—and on any playing surface beyond it. $110, nike.com

TOPO ATHLETIC SANTÉ BEST FOR: FUNCTIONAL TRAINING A zero-drop (flat) sole, anatomical toe box, midfoot support strap, lightweight cushioning, and dial-in laces aid natural movement while offering good stability. $125, topoathletic.com

REEBOK CROSSFIT NANO 4.0 BEST FOR: METABOLIC CIRCUITS If you take workout cues from CrossFit, this is your shoe. The upper’s rubber “cage” protects your foot, while high-quality foam provides stability and cushioning. $120, reebok.com FASHION & STYLE

VOGUE

Featured: Fitness Pro

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PHILIPS HTS 3541 THEATRE SYSTEM While watching movies in theatres is fun, nothing beats the comfort of home.

Though watching a movie like F6, for instance or Iron Man for that matter, without surround sound is a crime! Experience Blu-ray 3D and powerful surround sound with the Philips HTS 3541 Theatre System. Stylishly designed it is sure to compliment your living room.

TECH PICKS BOSE HEAD PHONES For your workout this summer you could use Bose’s sport earphones.

Designed specifically for exercise, it is sweat and weather resistant, stays in place throughout your workout and offers robust sound that will keep you pumped-up throughout your workout! It comes with a Reebok fitness armband that holds the device during exercise.

MUSHROOM GREENZERO WALL CHARGER If there’s anyone who has never overcharged their phone or any other device, please stand up! We’ve all committed this sin (it’s nothing less than a sin!) and risked the durability of our gadgets.

Overcharging not only stunts battery life but also is a waste of precious energy. We celebrated World Environment Day last month. Try this Mushroom GreenZero Wall charger which stops charging your device when it’s full; now that’s 30 per cent energy savings!

FASHION & STYLE

GADGETS

POWERBAG BUSINESS CLASS CASE Technology has made our lives so very ‘on-the-go’ that we use our smart phones, tablets and laptops for almost everything. It’s no surprise then that the battery conks off leaving us feeling like we’re stranded on an island. Here’s an easy way to keep those gadgets power-packed through out the day. This backpack has a built-in battery system that charges up to four devices together.

Featured: Fitness Pro

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